While food trends tend to come and go faster than you can say “grapefruit diet,” the current craze surrounding protein seems to have more staying power than most. It’s impossible to scroll social media without seeing someone extolling the virtues of protein-maxing or to walk down a grocery store aisle without seeing new products fortified with the nutrient. We asked JAMBAR founder and lifelong runner Jennifer Maxwell, who has a nutrition and food science degree from UC Berkeley, to help unpack the popularity of this macronutrient.
1. What exactly is protein and why does my body need it?
Protein is one of three macronutrients that our bodies need to function, the other two being carbohydrates and fats. The body requires protein to build lean muscle tissue by repairing and replenishing muscle fibers when we work out and for overall healthy metabolic function, hormone and enzyme development, hair and bone growth, wound healing and more. Protein can be utilized for energy in small amounts, however carbohydrates are preferable as an energy source.
2. How much protein should I be eating in a day? Why are some people shooting for double or more the recommended amount?
The amount of protein you should eat in a day varies depending on your activity level, age, muscle mass and overall health. A healthy range for protein intake is between 10- 20% of your total calories. A simple way to calculate your recommended daily protein intake is to multiply your weight in pounds by .36. For a 50-year-old woman who weighs 140 pounds, that translates to a minimum of 54 grams of protein a day. For a 35-year-old male weighing 175 lbs, slightly more at 63 grams. This is considered adequate protein to stay in "positive nitrogen balance.” This is a minimum for maintaining health, not necessarily recommended for active adults. Protein recommendations will range from .36 to .75 grams per pound of body weight, depending on overall health, age, activity level and lifestyle. Eating more than .75 grams of protein per lb of body weight does not necessarily correlate with a healthier diet and can often be deleterious since very high protein diets are often low in fiber and deficient in vitamins and minerals and phytonutrients.
Throughout my life, my caloric needs have changed. When I was running competitively, I required more calories, so overall I was eating more proteins, carbs and fat. Getting enough protein was fairly easy since I was eating close to 3,000 calories a day. While I still run nearly every day, the intensity of my workouts has decreased, so my overall caloric intake has gone down to around 2,200-2,400 calories a day. I try to consume the higher end of the 10-20% of daily calorie needs protein range, so I shoot for approximately 70-80 grams of protein a day.
3. How much protein can my body absorb in one sitting? What happens in my body when I eat more protein than I need?
How much protein you can absorb in one sitting varies by individual. Factors include age, the type and quality of protein you are consuming, activity level and digestive health. If you eat more protein than you need, it will be stored as fat - excess calories from any source are stored as fat in the body. In addition, digesting protein requires elimination of nitrogen in the form of urea, so excess protein consumption can possibly be unhealthy, and is particularly risky for individuals with compromised kidney function.
A healthier and more realistic approach is the consistent consumption of high quality protein throughout the day. The actual timing or the exact amount per meal are less important than taking a more balanced, realistic approach. Protein has a very satiating quality, so eating more protein in the morning can help with keeping energy levels high and hunger at bay. I’d aim to consume a minimum of 25 grams in the morning,then 20-40 grams at each meal and some snacks throughout the day to achieve the amount of protein that suits your lifestyle.
4. Do you think the high protein craze is here to stay? What (besides protein!) is fueling this preoccupation?
Protein-based diets have been going in and out of vogue for decades. The first adherents were bodybuilders, and then in the 90s, protein was seen as a way to lose weight (remember the South Beach, Zone and Atkins diets?). This latest protein boom appears to be fueled by social media and influencers, and talk of protein is often associated with things like longevity and self-optimization. Some of these influencers talk about “maxxing” and living a certain lifestyle that involves strenuous daily workouts and thus, the intake of high levels of protein to rebuild muscles.
As with many fads, some companies and people are jumping on the protein bandwagon in order to profit. Take the time to check the credentials of influencers and social media personalities - do they have a background in nutrition or food science? And also think about motives - are they promoting a nutritional philosophy that requires you to buy a certain product? If so, proceed with caution.
5. I’ve been reading about energy bars that offer high protein and low calories. How is that possible? Is that healthy?
If something sounds too good to be true, it probably is! Be sure to read the ingredient label of any foods you buy. For a high protein/low calorie formula, the bar would need to minimize all calories except those from protein. Carbohydrates provide 4 calories per gram, protein provides 4 calories per gram, and fat provides 9 calories per gram. First of all, check the sweetener source - it will very likely be a sugar substitute or sugar alcohol; both of which are bad for your gut health and overall well being.
Next, you need fat to bind the bar. This is where some new bars are finding a workaround - using an EPG (esterified propoxylated glycerol) like Epogee, a “modified plant-based oil” that moves through the body mostly undigested. To be clear, this is an ultraprocessed, highly engineered, synthetic ingredient. The process of modifying glycerol and plant-based oils to create EPG necessitates the use of chemicals. Definitely a red flag for anyone focused on clean eating and natural ingredients. In addition, some studies show that EPG has side effects including digestive issues and reduced nutrient absorption. Remember that gut health has been associated with immune function, and staying clear of ultraprocessed foods improves gut health important for overall well being.
6. What are good sources of protein? Are all protein sources created equal?
Generally, animal proteins (meat, fish, eggs and dairy) provide all the essential amino acids in the right ratio for your body to make full use of them. Usually, protein from an animal source will be low in fiber, so it’s important to supplement with grains, veggies and fruits to clear waste products and toxins from your body, and provide very important phytonutrients only found in plant foods.
If you’re vegetarian or vegan, you’ll need to be more intentional in your eating to get all of the protein and essential amino acids your body needs. Some plant sources, such as soy and grains including quinoa, provide all essential amino acids. You can also combine complementary protein sources, such as beans, legumes, seeds, grains and rice, to create complete proteins. Sunflower seeds are also a very good source of protein.
7. When I’m looking at a label, what should I look for when it comes to protein? What should I avoid?
When purchasing a packaged food, protein can come from animal-based sources, like milk or egg whites, or plant-based foods, including sunflowers, peas, hemp, soy or brown rice.
Whey protein concentrate from milk is a good source of complete protein and contains more nutrients than whey protein isolate, which is a more processed form. Brown rice protein and pea protein are lower-cost, plant-based protein options but both are inferior nutritionally, and in some cases, have been associated with heavy metal contamination.
When formulating JAMBAR, I wanted to make sure to include both animal and plant-based options to provide alternatives. I knew I wanted to use a high quality protein from milk (whey protein), for our chocolate and peanut butter flavors. For our fruit flavors, I had to try more than a dozen plant-based options before deciding on sunflower protein. I selected this premium, plant-based protein because of its high nutritional quality and clean taste.
8. Social media is filled with “experts” touting different nutritional philosophies. Where do you recommend getting sound advice on healthy eating?
I studied nutrition and food science at UC Berkeley, and have been a lifelong runner. My philosophy is that eating should be a joy we share, not a contest of wills and restrictions. I’m wary of any diet that associates being more restrictive with somehow being more virtuous. I much prefer a realistic, sustainable diet that includes a healthy balance of carbohydrates, fats and protein.
I’d suggest consulting a registered dietician or someone with a degree in nutrition for advice and not a social media influencer.
9. It feels like every kind of product now comes in a “high protein” form, even things that aren’t normally associated with protein like coffee, ice cream, donuts and chips. Are these protein-fortified products “real” forms of protein or should I avoid them?
As more consumers become interested in boosting their protein intake, the number of protein-enhanced items has skyrocketed. This is another reason to carefully examine nutrition labels to ensure a product is genuinely healthy, and not just touting a high level of highly processed protein to mask an otherwise unhealthy choice.
A recent study reviewing foods with high protein claims found that more than half of the products had high sodium or fat content, and about a quarter had high amounts of simple sugar or saturated fat. No matter how much protein a donut has, it’s still not going to qualify as a healthy food!
10. JAMBARs have 10 grams of protein. How did you decide on that amount? Can you share how JAMBARs are part of your overall healthy eating plan?
About 18% of the calories in a JAMBAR come from protein. This ratio is in line with what leading health professionals and nutritionists recommend for an overall healthy diet.
JAMBARs are meant to complement a healthy, balanced diet and provide a source of quality nutrition for athletes and active people that they can incorporate into their often very busy lifestyle. Because JAMBARs don’t melt or crumble, they provide an easy way to incorporate a healthy snack or pre-or post-workout fuel into a busy lifestyle.
Here’s a look at how I incorporate protein and other important nutrients such as fiber and phytonutrients into my meals throughout the day.
For breakfast, I like to make either a loaf or muffins that use banana, apple, pear, cranberries or pumpkin as the main ingredient. I’ll combine wheat germ, almond flour and sometimes ground flax seed in place of ½ of the regular flour in the recipe. I also add an extra egg and reduce the sugar amount in the recipe by ⅓-½.
This provides a pleasantly sweet breakfast item that is easy to take with you on the go, and is very nutritious.
I tend to eat a JAMBAR or two a day, often with tea or coffee before a morning workout and/or later in the day as a mid-afternoon snack.
For lunch, I often rely on a salad which is full of all sorts of healthy and yummy items on top of a bed of greens. For the lettuce, I start with red leaf or butter lettuce. I then add:
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cabbage or arugula
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carrots, red onion, broccolini, mushrooms, etc
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toasted nuts or seeds
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cheese chunks
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blueberries
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croutons
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protein such as chicken, marinated tofu, salmon, eggs, etc.
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You can top with dressing or not. I like to make a dressing with silken tofu (very soft) and add olive oil, balsamic vinegar, honey and fresh thyme.
For dinner, I incorporate a good source of protein such as fish, tofu, chicken, or beans and rice or quinoa to make a stir fry dish, rice dish or pasta dish incorporating lots of different colored veggies. These “one pot” meals are great for people with busy lifestyles and for families with children.
Ultimately, the best way to make it through the current protein arms race is with knowledge and common sense. Focus on integrating quality protein throughout your day, understand the important role that protein plays in a healthy diet, read labels carefully, and remember that no amount of protein can turn an ultra-processed snack into a healthy food. Focus on quality, consistency and a realistic balance of all three macronutrients to create a sustainable method of eating that’s enjoyable and promotes your overall good health.